Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Hermes

In the 31 days ending Mar 31, 2014:

activity	#	time	miles		km		+m
xc ski	9	11:55:00	9.94		16.0
Road run	8	8:37:20	38.14		61.38
Strength Training	9	8:20:00
trail run	1	1:03:15	7.36	(8:35)	11.85	(5:20)
Snowshoe	1	30:00
Total	22	30:25:35	55.44		89.23

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Sunday Mar 30, 2014 #

1 PM

xc ski (Skate) 1:00:00 [3]

If I was told in December I would be skiing on the last day of March I would have never believed it!

Skied into east paint lake via snowmobile trails to meet up with Dave, Will and John for some icefishing. Tough going with some sketchy downhills but so fun! Will and Dave came in via snowshoes and both will hopefully attest to my latest fishing skills. Thanks to me...Bobby and I are eating the freshest of splake trout tonight. One of the top 5 days this winter!

C • Cool! 7

5 PM

xc ski (Skate) 1:10:00 [3]

Faster coming home with lots of sketchy downhills!

Thursday Mar 27, 2014 #

5 PM

Strength Training (Crossfit) 1:00:00 [4]

buyin: 10 laps, 1 length inchworm, 3 rds 10 wall squats/wall press + excellent group mobility including pose running drills

Focus:
Back Squat 5-5-5-5-5 @80lbs

CrossFit Workout: @8:25
This was top 5 hardest WODs for me
4 Rounds:
Suicide
50 Squats

cashout: 3XME plank (on each side)

Road run 40:00 [3]

Tuesday Mar 25, 2014 #

5 PM

Strength Training (CF) 1:00:00 [3]

Buyin: 10 laps + 3 rds 10 pullthroughs, OH squat, and 2 lengths lunge

Dead LIft 1RM @ 100lbs

Shoulder Press 1RM @ 80 lbs

ME 2K Row @ 8:41

Cash out: 3 ME plank

Road run intervals 35:00 [4]

W/ prowler sled

Monday Mar 24, 2014 #

6 PM

xc ski (Skate) 1:25:00 [3]

Monday night magic!

Sunday Mar 23, 2014 #

11 AM

Road run 1:29:46 [3] 16.18 km (5:33 / km)

Through Clarksburg to grey rd 40 towards Scenic Caves via 7th line and 21 side road. Lovely and sunny. Bob picked me up just after Loree for a ski. Punchy!

xc ski (Skate) 1:00:00 [3]

Just cruising in the sunshine! Saw Nick Ducca from a distance and with superb form! Nice chitchats in between ski and coffee :)

Friday Mar 21, 2014 #

5 PM

Road run 49:30 [3] 9.4 km (5:16 / km)

Tbizzle exploring roads and trails

Wednesday Mar 19, 2014 #

5 PM

Strength Training (Crossfit) 1:00:00 [3]

Buyin: 500m row, 3 rds 10 pull throughs, 10 squats w/ piping

group EMOM (5minutes) DU (x 20 consecutively)

3 Hang Snatch EMOM for 10 Minutes

Weighted Pull Ups 2-2-2-2-2 red band, almost at strict SS w/ weighted Dips 2-2-2-2-2

cashout: 4x25 situps

Tuesday Mar 18, 2014 #

5 PM

Strength Training (Crossfitindestri) 1:00:00 [2]

Buyin:
Row 500m + 3 rds of 15 db clean, 9 squats, 6 push press run 5 laps and group mobility

Power Clean 2-2-2-2-2 @75lbs

CrossFit MetCon:

5 RFT:
15 HSPU
5 Power Clean @ 65lbs and 14:52

Cashout: 4x25 back extentions

Road run 50:00 [3]

Fast and furious run to my crafting date!

Monday Mar 17, 2014 #

2 PM

trail run 1:03:15 [3] 11.85 km (5:20 / km)

found some trail magic in Thornbury.

Sunday Mar 16, 2014 #

2 PM

Road run 1:16:00 [3] 15.0 km (5:04 / km)

Strength Training 20:00 [1]

solo mobility et. al

Saturday Mar 15, 2014 #

2 PM

xc ski (skate) 1:34:00 [3]

slow today but lots of fresh powder - can't believe this is mid March!
do you pee in the pool?

Wednesday Mar 12, 2014 #

5 PM

Strength Training (CrossFit) 1:00:00 [4]

Focus:
Push Jerk 2-2-2-2-2 @ 70lbs

Conditioning:
10 Rounds of:
Suicides @13:59 pretty consistent @ 29 seconds each but still tasting blood 30 minutes later.

Snowshoe 30:00 [2]

Tuesday Mar 11, 2014 #

1 PM

Road run 30:24 [3] 6.0 km (5:04 / km)

#nojacket

Road run intervals (Descending) 1:10:00 [4]

@7:30-4:30 went for 4:00...fail. Legs sore from yesterday. Must coordinate these workouts better. Cooldown

Monday Mar 10, 2014 #

12 PM

xc ski (Skate) 1:31:00 [3] 16.0 km (5:41 / km)

Lots of poling on the right.
Much slower conditions today but I'll take it if it means skiing with sunshine and just a long sleeve!

5 PM

Strength Training (Crossfit) 1:00:00 [4]

Buyin: row 500m
3 rds 5 burpees, 10 wall ball, 15 lunges

Focus: Hang Clean 2-2-2-2 @75lbs

CrossFit MetCon:

20 Minute AMRAP:

5 Thrusters

7 Hang Power Clean

10 SDLHP

50 lbs@ 7 rounds. Excellent, sweaty choice for me. Weight was enough to struggle through and keep my technique dialled.

Sunday Mar 9, 2014 #

12 PM

xc ski (Skate) 1:50:00 [4]

Fantastic conditions! Bummed to not be at Snowgaine :)

C • Snowgaine 11

Saturday Mar 8, 2014 #

Event: CNYO - SNOWGAINE XVIII

Friday Mar 7, 2014 #

2 PM

xc ski (Skate) 1:00:00 [3]

Ski with Bob since we had to bail on Snowgaine - Lindsay is sick and the whole idea was a fun weekend battling it out with all! Next year.

Conditions were super fast in some spots....yikes.

Wednesday Mar 5, 2014 #

Strength Training (Crossfit) 1:00:00 [4]

Buyin: row 700m 1 length inchworm, 2 lengths bear crawl, 2 lengths walking lunges + 3 rds of 15 wall squats, wall ball throws, jumping jacks

Front Squat 3-3-3-3-3 @75lbs

Short, but a gasser of a CrossFit Workout!

5 Minute AMRAP: 7rds

3 Hang Power Clean @ 35lbs

5 Front Squat @ 35lbs

cashout: calf smash - exactly how it sounds. terrible.

C • One day, I want to work out... 2

Tuesday Mar 4, 2014 #

5 PM

Strength Training (Crossfit) 1:00:00 [4]

Strength Day:

buyin: DU 10-20-30-40-50, inch worm, group mobility

Split Jerk 3-3-3-3-3 @70lbs

Bench Press 3-3-3-3-3 @75lbs pressin' mad weight ya'll

*SS with Ring Rows 10-10-10-10

Weighted Back Extensions 20-20-20-20-20

Saturday Mar 1, 2014 #

10 AM

Road run 1:16:40 [3] 14.8 km (5:11 / km)

Grimsby, up Park rd. along ridge et. al. Very March-ish outside! Legs felt good considering I haven't done a lick of road running lately. Worried next weekend might be without snowshoes...yikes.

C • you want showshoes??? 2

C • Grade 1 6

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